When you decide to give up junk food and eat healthy food instead, you might not know where to start. Choosing healthy foods doesn't have to be complicated, though, even for beginners. Avoid fast foods and any other foods that are fried, processed or filled with sodium, sugar and unhealthy fats. Instead, eat foods that will increase your energy, help control your weight and prevent chronic disease.
Grains and Breads
Avoid refined starches such as white bread, white rice and sugary cereals, and choose whole grain products instead. Whole grains haven't been stripped of their fiber-rich bran or germ, which are filled with vitamins and minerals. Healthy whole-grain foods include oats, barley, brown rice, bulgur, whole wheat breads, whole-grain breakfast cereals and whole-grain pasta. Be aware that foods labeled "multigrain" or "stone ground" might not be whole-grain foods at all. To make sure you're getting whole grains, look at the ingredient list -- the first item should be "100 percent whole wheat" or "100 percent whole grain."
Dairy Products
Dairy products are a good source of protein and calcium, and many are enriched with vitamin D. Dairy is also high in saturated fat, the kind of fat that raises cholesterol and causes heart disease. To get the benefits of dairy with less saturated fat, choose fat-free or 1 percent-fat milk, yogurt, cheeses, sour cream and cream cheese. Avoid or cut down on full-fat and 2 percent-fat milk and dairy products.
Red Meat, Poultry and Fish
Fatty red meat and processed meats, such as bacon, sausage, hot dogs and luncheon meats, are high in saturated fat. Instead, choose chicken and turkey without the skin, ground white meat chicken or turkey, and fish. Coldwater fish, such as tuna, sardines, herring and anchovies, are full of heart-healthy omega-3 fats. When choosing beef, go for extra-lean ground beef, sirloin, round or tenderloin.
Legumes, Nuts and Eggs
Legumes, a category of healthy foods that includes beans, lentils and split peas, are high in fiber and protein, and low in fat. Nuts, such as almonds, walnuts, pistachios, pecans and hazelnuts, are also a good source of fiber and protein, and they're filled with healthy monounsaturated and polyunsaturated fats. Eggs are a nutritious food, and they don't deserve their bad reputation, according to the Harvard School of Public Health, although they recommend that people with heart disease and diabetes limit egg yolks to three per week. Egg whites are a healthy substitute for whole eggs.
Fruits and Vegetables
Eat a variety of colorful fruits and vegetables, which are low in calories, but filled with nutrients. If you can't get fresh varieties, choose canned fruits and vegetables that are low in sodium and added sugars, and frozen vegetables without butter or sauces added. Purchase fresh fruits and vegetables that are in season, when they're higher in vitamins because they're fresher.
Healthy Fats
Avoid the saturated fat and trans fat in stick margarine and butter, and choose heart-healthy fats instead. Cook and dress salads and vegetables with olive oil or canola oil, and choose a soft margarine with zero grams of trans fat. Avocados, olives, sunflower seeds and pumpkin seeds are also loaded with healthy fats.
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